09/03/24 Saturday Workout of the Day

General Warm-Up: Build intensity on each set

3 Sets, For Quality 

200m Run 

5/5 Pendulum Lunges

10 Alternating Single Arm Kettlebell Swings

10 Mountain Climber to Lunge Stretch

Into.. 

3 Sets

20 second Stationary Banded Sprint

Rest 40 seconds between banded sprints

Conditioning

"Indiana"

2 Rounds with a Partner for Time

800m Run 

50 Burpees to Target, 6 inch above reach

50 American Kettlebell Swings

50 Goblet Lunges

Kettlebell: 32/24kg

Both partners will run together, but will split the rest of the workload. If a partner is back on the run before their partner they can begin to complete the required repetitions

Time Domain: 16:00-25:00 minutes

Time Cap: 30:00 minutes

Finisher: Anaerobic Power

Every 2:00 minutes, 5 Sets

100m Row Sprint for Time

Let ‘s see how fast you can go

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon